Eight Angle Pose (Astavakrasana)

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Person practising Eight-Angle Pose (Astavakrasana), balancing on both hands with the legs extended to one side and wrapped around the upper arm.

Teacher: Donna Noble

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Eight Angle Pose (Astavakrasana)

Named after the sage Astavakra, whose body was said to be bent in eight places, this strong arm balance is a beautiful blend of strength, flexibility, and control.

Category: Arm Balance

Difficulty: Advanced

Sanskrit/Pronunciation: Astavakrasana (AHSH-tah-vah-KRAHS-uh-nuh)

Main Focus: Arms, Shoulders, Core, Balance

Props: Yoga Bricks, Yoga Mat

Eight-Angle Pose (Astavakrasana) is an advanced arm balance that combines upper-body strength, core control and flexibility through the hips and legs. Practised with the weight supported through the hands, the legs wrap around one upper arm before extending out to the side as the body lifts away from the floor. The pose challenges balance and coordination while building strength through the arms, shoulders and core. Yoga bricks beneath the hands can raise the floor and create additional space for the hips to lift, while a sticky yoga mat with good grip can provide a stable foundation for the hands.

How to Practise

Start seated with legs extended
Bend the right knee and bring the foot close to the chest
Thread the right arm under the right knee and place the hand on the floor
Cross the left ankle over the right, squeezing the legs together
Press into the hands and lift the hips off the floor
Extend the legs out to the side, keeping them strong and engaged
Shift weight slightly forward, keeping the chest lifted and gaze steady
Hold for a few breaths, then gently lower and switch sides

Benefits

Strengthens arms, shoulders, and core
Improves balance, focus, and coordination
Enhances spinal flexibility and hip mobility
Builds confidence and body awareness

Modifications

Practise seated twists and core work as preparation
Use blocks under the hands for added lift
Work on just lifting the hips at first, without extending the legs
Avoid if you have wrist, shoulder, or lower back injuries

Props to Support Eight Angle Pose (Astavakrasana)

Props can help create more space and stability when practising Eight-Angle Pose. Yoga bricks beneath the hands raise the floor, giving the hips more room to lift, while a sticky yoga mat with good grip provides a secure foundation for the hands as you balance.